Archive for January, 2018

29 JAN 2018

January 28th, 2018

MONDAY

A

5-5-5-5-5

Paused Back Squat (have to spend 3sec in the bottom of the squat)

B

4 rounds for time

200m run

25 wall balls

15 T2B

-1 min rest-

TUESDAY

A

3-3-3-3-3-3
bench press

B

5 rounds for time

14 pull ups

16 OH Lunge (20/15)

18 Burpees

WEDNESDAY

A

5 rounds:

10 second L hang

10 second chin over bar hang

B

40/30/20/10 reps of

Box Jump

Kettle Bell Swings (24/16)

200m run

THURSDAY

A

Strict Press 2 rounds

4 @75%

3 @80%

2@85%

1@90%

B

20 min AMRAP

6 Hang Cleans (60/40)

8 pull ups

10 Front Squat (60/40)

FRIDAY

A  GWEN

For weight:

15-12-9

Clean and jerk

*touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.*

B

(no Measure)

4 rounds

10 strict T2B

10 push up on low rings

SATURDAY

A Partner Broomstick Mile

In a team of 2 share a bar and each member completes the following exercises for time (25/20)

25 Back Squats

25 Front squats

25 OH squats

400m Run

25 shoulder press

25 Push Press

25 Push jerk

400m Run

50 Squat clean

400m run

50 power snatch

B

Reverse Tabata

V-ups & L-sit hang

22 Jan 2018

January 21st, 2018

Monday
A
Barbell walking lunge
3 x 3 @60% of body weight (rest 1 min between sets)
B
10 min AMRAP
2..4..6..8…
Deadlifts (100/70)
Hand release push ups
Rest 5 mins
10 min AMRAP
2..4..6..8…
Power cleans (70/50)
Pistol Squat

Tuesday
A ‘BRADLEY’
10 rounds for time
100m run
10 pull ups
100m run
10 burpees
30sec rest between rounds
40 MIN TIME CAP

Wednesday
A
Power Snatch (find 3RM)
3-3-3-3-3-3-3
B
5 rounds
12 Snatches (40/30)
12 push press (40/30)
12 Front squat (40/30)
200m run

Thursday
A ‘FRAN’
21-15-9
Thrusters (42.5/30)
Pull ups
B
5 min of Farmers Carry Laps

Hill Sports Academy will be closed for Australia Day long weekend

15 JAN 2018

January 14th, 2018

MONDAY

A

5-5-5-5-5

Split Jerk

B

13 rounds of

E2MOM

10 squat cleans (75/50)

15 wall balls

TUESDAY

A

3-3-3-3-3-3

Hang power clean

B

5 rounds

2 rope climbs

6 T2B

200m run

WEDNESDAY

A

1-1-1-1-1-1-1

Back Squat

B

3 Rounds

15 pull ups

25 KB Swings (32/24)

50 double unders

THURSDAY

A

4×5 deadlift @70% of 1 RM

B

21-15-9-15-21

Hang power snatch 35/25kg

Push ups

Sit ups

FRIDAY

A

Front squat

2 rounds

7 reps@65%

5@75%

3@85%

2@90%

B

15 min AMRAP

10 sumo deadlift highpull (45/30)

10 bar facing burpees

10 pull ups

SATURDAY

A

Open wod

14.2 / 15.2

-every 3 minutes as long as you can. If you get the work done, rest until the next 3 min before you start the next section. If you don’t finish the work within the 3 min your out.

0:00 – 3:00

2 rds

10 x OHS (45/30)

10 x c2b/pull ups

3:00 – 6:00

2 rds

12 x OHS

12 x c2b/pull ups

6:00 – 9:00

14 x OHS

14 x c2b/pull ups

9:00 – 12:00

16 x OHS

16 x c2b/pull ups

Ect

B

TABATA

Plank

Burpees

Weighted wall sit

Bicycles

8 JAN

January 7th, 2018

MONDAY

A

5-5-5-5-5

Bench Press at 70%

B

5 Rounds

10 Deadlifts (102.5/70)

20 Wall balls

TUESDAY

A

3 rounds for time

15 T2B

10 pull ups

B

30 rounds

1 Deadball over the shoulder (12)

1 shoulder press (as heavy as possible)

30 min Cap. Don’t go for 1RM go for 80-85%

WEDNESDAY

A

For time

Run 800m

30 power cleans (64/45)

Run 800m

B

5 rounds

3 front squats (heavy)

Max L-sit hold

The score is your L-sit total

THURSDAY

A

Back squat

5-5-5-5-5

At 70% of 1RM

B

30 min AMRAP

8 hand-release push-ups

12 Kettlebell swing (24/16)

16 Box Jumps

200m Run

FRIDAY

A

8-8-8-8-8-8-8

Deadlift at 65%

B

5 rounds

50 Double Unders

10 Push Jerks (85/55)

Rest 60 sec between rounds

SATURDAY

A

For time:

800m Row

20 Burpee box jump over

10 GHD sit ups

5 Man Makers (24/15)

600m row

20 burpee box jump overs

10 GHD sit up

5 Man Makers

400m Row

20 burpee box jump over

10 GHD sit up

5 Man maker

2 JAN 2018

January 1st, 2018

Welcome Back Everyone!

Hope you all had a great Christmas and New Year!!

TUESDAY

A

5 sets of max reps in 30sec

Shoulder press, at constant weight (75% of 1RM)

B

For time

30-25-20-15-10-5

KB Swings (32/24)

Perform 30 double-unders after every set of KB swings

WEDNESDAY

A

Bench Press

Warm up to heavy single

3 sets

5 reps at 70% of heavy single

B

Death by Thruster

(Perform one rep in the first minute, two in the second, three in the third, etc.

Continue until you cannot perform the required reps in the time allocated.

Once you fail, rest one full minute and start again at one rep, performing burpees instead)

THURSDAY

A

3 sets of 5 reps front squat at 70% of 1RM

B

1-2-3-4-5-6-7-8-9-10

Power cleans, at bodyweight

100-200-300-400-500-600-700-800-900-1000

Run, metres

(Scale: 200-200-200-200-400-400-400-600-600-800)

FRIDAY

A

For max total reps: (12 min)

1 Minute of squat cleans 60/40kg

1 Minute of push jerks 60/40kg

2 Minutes of squat cleans

2 Minutes of push jerks

3 Minutes of squat cleans

3 Minutes of push jerks

Running clock with no break between movements.

B

12 Min AMRAP

Ascending Reps by 3 reps (3,6,9,12,15….)

Box Jump

Push Press (52.5/35)

SATURDAY

A

Partner WOD (20 min Cut off) – split however you like 1 person works the other holds a plank

60 Deadlifts (60 / 40kg)

30 Burpees

60 Front Squats (60 / 40kg)

30 Burpees

60 Push Press (60 / 40kg)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (60 / 40kg)